Contemporary Physical Fitness Assessment Dr. Bhargav V. Desai PT, MS in Exercise Science, University of West Florida, FL, USA

Overview Physical Fitness Definitions Why assess fitness? Health-Related Components of fitness Testing considerations RESTING HEART RATE and BLOOD PRESSURE BODY COMPOSITION Anthropometry Skin fold measurement Muscular Fitness Muscular Strength Muscular Endurance Flexibility CARDIORESPIRATIRY FITNESS Step tests and Field tests Submaximal and Maximal exercise testing

Physical Fitness Definitions The importance of physical fitness is growing. Why? What is physical fitness? “…the ability to carry out daily tasks with vigor and alertness without undue fatigue and ample energy to enjoy leisure time pursuits and meet unforeseen emergencies.” (President's Council on Physical Fitness and Sport) “…the ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of maintaining such ability throughout life." (American College of Sports Medicine) “… a set of attributes that people have or achieve that relates to the ability to perform physical activity.” (U.S. Centers for Disease Control and Prevention)

Why assess fitness? Used as a tool to educate clients about their physical status Provides information used in individualizing exercise programs Supplies baseline data used to compare with future results Assists in the goal setting process Provides information used in the risk stratification process

Health-Related and Athletic Ability Components of Physical Fitness

Health-Related Components Body Composition- The relative percentage of fat-free mass to fat mass. Flexibility- The ability to move a joint through its complete range of motion. Muscular strength- Maximal force generated by a specific muscle group. Muscular endurance- The ability for a muscle group to execute repeated contractions over a time period sufficient to cause fatigue. Cardiorespiratory Fitness (aerobic power)- The ability to perform large muscle, dynamic exercise for prolonged periods of time.

Testing considerations Ease of administration - Calipers vs. Hydrostatic tank Data Comparison - Can the results be compared to the data of a similar group? - Criterion vs. Normative Cost issues - Is this more than the client needs? Validity (accuracy) - the test has capacity to measure what it is designed to measure Reliability - Getting the same score repeatedly across various testing situations

Testing considerations General Pretest Instructions: wear loose-fitting, comfortable clothes that will easily allow a person to perform a particular test avoid food, alcohol, and caffeine for at least 3 hours before the test drink plenty of fluids during the preceding 24 hours until the test avoid strenuous exercise on the day of the test get plenty of rest or sleep (6-8 hours) on the night before the test

General Test Environment: the room temperature should be between 68° and 72 ° F (20 ° -22°C) and a humidity of less than 60% the room should be quiet and private the room should be well ventilated General Test Order: have all paperwork and forms ready before the test organize and calibrate all equipment ahead of time the test session should not be rushed for time there should be a clear explanation of all procedures and perform informed consent perform all resting measures first; then evaluate cardiorespiratory fitness assessments and tests of muscular fitness Testing considerations

Testing Session Organization: Resting Versus Exercise Testing

Criterion Standards Criterion Standards: Standards set by what is desirable – based on an external criteria (what is considered healthy) Example results include: “Excellent”, “Poor” etc. Pros: Less ambiguous Closely tied with scores to improve health Cons: A “great” score could be up for interpretation (subjective) May not be an appropriate score for the individual

Normative Data Normative Data: Based on past performance of a group of similar individuals. (Usually age and gender) Example results include: “90th percentile” , “60th percentile” etc. Pros: Most fitness tests are associated with “norm” Less subjective then criterion scores Cons: Normative data might not accurately reflect the desired population Results reflect what the participants were able to do, not what they should do

Prediction test Vs a direct assessment Most fitness assessments are prediction tests. Examples include: Calipers Submaximal cycle ergometer  Other tests directly measure a given fitness parameter Examples include: VO2 Max using a metabolic cart A-V O2 using a blood draw

RESTING HEART RATE and BLOOD PRESSURE Used in the decision making process regarding cardiovascular testing For accuracy, several measurements must be taken over time (two more visits). Why?

Body Composition Definitions Body Composition - Relative proportion of fat-free mass the fat. Usually presented as a percentage. Overweight - elevated weight in relation to height according to a known “standard”. Over fat - Undesirable body fat percentage Obesity - A surplus of fat tissue from excess caloric intake.

Body Composition Anthropometry Height and weight Body measurements can be used to establish optimal weights/body fat for individuals Lab and field measurements vary in cost application, and accuracy. Waist-to-hip ratio Skinfolds Bioelectrical impedance Hydrostatic weighing Bod Pod

Body Composition Waist-to-Hip Ratio Comparing the circumference of the waist to that of the hip Represents the distribution of body fat This distribution is a predictor of the health risks associated with obesity

Bioelectrical Impedance Analysis Based on the principle that fat free mass conducts a current better than fat. Fat is an impedance to electrical current Water/air displacement Hydrostatic weighing (UWW) Bod pod Considered the “gold standard” All other measurements are based on these measurements. Body Composition

Skinfold Measurements determination of percent body fat can be quite accurate when performed by a properly trained technician with skinfold calipers. measurement is still a prediction not an absolute or direct measurement measurement of subcutaneous fat subcutaneous fat varies according to race, ethnicity, and gender The American College of Sports Medicine provides specific recommendations for standardizing anatomical sites Body Composition

Skinfold Measurements Sites in handouts JACKSON-POLLOCK 3-SITE SKINFOLD FORMULA FOR BODY DENSITY

Women: Three-Site Formula (triceps, suprailiac, abdominal) Body Density (BD) = 1.089733 -0.0009245 (sum of three skinfolds) + 0.0000025 (sum of three skinfolds)2 -0.0000979 (age) Men: Three-Site Formula (chest, triceps, subscapular) Body Density (BD) = 1.1125025 -0.0013125 (sum of three skinfolds) + 0.0000055 (sum of three skinfolds)2 -0.000244 (age) Siri Equation % Body Fat = [495 /BD] - 450 Skinfold Measurements

Muscular Fitness Muscular strength assessments Handgrip test 1 repetition max

Muscular Fitness Muscular endurance assessments Partial curl-up

Muscular endurance assessments - YMCA bench press Use a 35-pound barbell setup - women or an 80-pound for men. Set the metronome to 60 beats per minute, lifting cadence will be 30 lifts or reps per minute. A spotter should hand the barbell to the subject and be available throughout the test to grasp the barbell when necessary. The subject will start with the weight in the down position (weight resting on chest) and with elbows flexed. Hands should grip the bar at shoulder width with palms up. The subject completes the test for the maximum number of repetitions before fatigue or breaking of the lifting cadence. Muscular Fitness

Flexibility Joint specific Lack of flexibility can cause pain and poor performance There is no single test of flexibility Sit and reach test using a sit and reach box Muscular Fitness

CRF represents the overall capacity of the blood vessels, blood, lungs, heart, and specific muscles involved to meat the demands of exercise. The capacity to execute large muscle, moderate to high intensity exercise for extended periods of time Cardiorespiratory Fitness

Types of CRF measurement Field test- - requires a completion of a certain distance or amount of time to predict maximal oxygen uptake. Submaximal test- - Exercise protocol that does not bring subject to maximal capacity. Usually uses heart rate response to predict vo2 max. Maximal Test: - Progressive or measured test to evaluate the test subject’s volitional fatigue or exhaustion. Cardiorespiratory Fitness

Field tests prediction of aerobic capacity in the field setting: Step test either a timed completion of a set distance (e.g., 1.5-mile run) or a maximal distance for a set time (e.g., 12-minute walk/run). relatively easy inexpensive to administer; therefore, ideal for testing large groups of subjects. Cardiorespiratory Fitness

prediction of aerobic capacity in the field setting: either a timed completion of a set distance (e.g., 1.5-mile run) or a maximal distance for a set time (e.g., 12-minute walk/run). relatively easy inexpensive to administer; therefore, ideal for testing large groups of subjects. 12-minute walk/run test : VO2max (mL/kg/min) = (distance in meters -504.9)/44.73 Rockport 1-Mile Walk Test VO2max, (mL/kg/min) = 132.853 -(0.1692x WT) -(0.3877x AGE) + (6.315, for men) -(3.2649' TIME) -(0.1565xHR) Cardiorespiratory Fitness

Submaximal tests - Astrand Submaximal Cycle Ergometer Test Cardiorespiratory Fitness

Maximal tests - Bruce Treadmill Protocol - HR and RPE are taken every minute Cardiorespiratory Fitness

Reference ACSM’s health related Physical Fitness Assessment Manual – 2nd Ed. http://www.umich.edu/~exphysio/mvs.240/LecturesHandouts.html http://www.youtube.com/user/pchvideos

Reference http://www.youtube.com/profile?user=toneathleticclub&view=videos&start=60 http://www.youtube.com/watch?v=-Urg0Ymha34 - sit and reach test BOX http://www.youtube.com/results?search_type=&search_query=sit+and+reach+test&aq=o

Reference http://www.topendsports.com/testing/tests/ http://bodyrock.tv/2008/12/27/test-your-upper-body-strength-and-endurance/ http://www.youtube.com/user/northteconline

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